CrossFit Empire South – CrossFit
Weekly Mindset: “When you face difficult times, know that challenges are not sent to destroy you. They’re sent to promote, increase, and strengthen you.”
Pausing Front Squat
E2:00 x 7 Sets of 1 Rep
5-Pause Front Squat
Set 1: 50%
Set 2: 55%
Set 3: 60%
Set 4: 65%
Sets 5-7: 65-75%
The 5 pauses take place for 2 seconds each at the following locations:
Quarter Squat
Parallel
Below Parallel
Parallel
Quarter Squat
These percentages are based on your 1RM Front Squat
Metcon (Time)
“Powerhouse”
On the 5:00 x 5 Rounds:
21/15 Calorie Assault Bike
15 Double Dumbbell Power Snatches (35’s/20’s) https://youtu.be/ydYpOi6xoa0
9 Thrusters (135/95)
-Your score is the slowest of 5 rounds
Options for bike:
Same cal row. If we can’t do either, let’s run for 1:30 min (45s one way, 45s back)
Options for double DB Snatches: If you have 2 lighter DB than prescribed, let’s add 10 reps. If we have 2 heavier DB than prescribed, let’s cut the reps back to only 10. If you only have 1 DB or 1 KB, let’s double the reps and do single DB Snatches or KB Sntaches.
Options for thrusters:
If you only have enough weight to do 95/65, then let’s do 15 thrusters across. If we don’t have a barbell, let’s do DB thrusters or KB thrusters, or odd object thrusters.
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